Fitness Exercise for Women

 

Foreword Women's Health Concerns Benefits of Exercise Physical Activities and Calorie Expenditure A Day in the Life of an Active Woman Parent-Child Activities Virtual Class for Fitness Exercise for Women Download Pamphlet of "Fitness Exercise for Women"

A Day for an Active Woman (as a reference for housewives)

 

Exercise Guide

Stretching Exercises:
Hold 10 to 30 seconds and repeat 2 to 4 times for each movement.

Mobility Exercises:
Practise each movement slowly.

Muscle Strengthening Exercises:
Repeat each movement 8 to 12 times

 

The above exercises can be done anytime and anywhere according to personal needs.

Morning	7:00	Getting up
		Waist Stretching Exercises Purpose: To improve muscle flexibility and get prepared for a day of hard work. 1. Bend your waist to both sides. Note: Avoid leaning forward and backward. 2. Put both hands on your hips and push forward. Note: Avoid over-stretching the neck and waist toward the back.
	7:15	Preparation of Breakfast
		Pelvic Floor Muscle Exercise Tighten and brace up the pelvic floor muscles (imagine you are stopping the flow of urine); holding it for 3-5 seconds ; then relax and repeat for 5 times Purpose: Strengthen pelvic floor muscles and prevent uterine prolapse and incontinence. (After consulting medical professional, the exercise can be further progressed. For example, holding it for 10 seconds, then relax and repeat for 10 to 15 times).
	8:30	Going to Market
		Don't miss the chance of doing exercise. For example, you can get off the bus one stop earlier and walk about 15 minutes to your destination. Note: If your shopping stuff is too heavy, use a trolley.
	10:00	Taking a Break
		The following exercises for neck and shoulders can help you prevent tight neck and shoulder pain:
		I. Neck Stretching Exercises 1. Look forward. Turn your head slowly to the right. Return to the starting position, and turn your head slowly to the left.
			2. Look forward. Lower your head slowly to the right. Return to the starting position, and lower your head slowly to the left.
		II. Shoulder Mobility Exercises
		1. Lift shoulders, lower them, and then rotate them forward 10 times.
			2. Lift shoulders, lower them, and then rotate them backward 10 times.
		III. Chest, Back and Upper Limbs Stretching Exercises
		1. Interlock your fingers and put them behind your head with elbows pushing outward. Keep on pushing until your elbows and shoulders are in a line.
			2. Put your right hand behind your head. Hold your right elbow with your left hand and pull it to the left. Return to the starting position. Repeat with the other hand.
		3. Rest your right hand on your left shoulder. Hold your right elbow with your left hand and pull it toward your body. Return to the starting position. Repeat with the other hand.
			4. Interlock your fingers with palms facing in or out. Stretch arms upward.
		5. Put your arms straight behind your body. Interlock your fingers with palms facing in. Stretch arms upward. Note: Avoid leaning forward
			6. Raise your left arm to the horizontal level with fingers pointing downward. Gently bend your left wrist inward with your right hand. Then fingers point upward. Gently bend your left wrist inward. Return to starting position. Repeat with the other arm.
		7. Clench your fists and release. Spread your fingers as straight and wide as possible.
		IV. Lower Limbs Stretching Exercises
		1. Put your right hand on a table or cupboard. Lift your right leg behind you with your left hand. Return to the starting position. Repeat with the other hand and leg.
			2. Put both hands on a table or cupboard. Step forward with your left leg. Keep your left leg slightly bent and your right leg straight. Heels on the floor and toes pointing forward. Lean forward slightly. Return to the starting position. Repeat with the other leg.
		V. Hips Stretching Exercises
		1. Sit on the floor or bed. Bend your knees with soles touching each other. Keep your back straight and lean forward slightly. Note: You will feel a stretch in the muscles of your inner thighs.
			2. Bend your right leg and put it on the outer side of your left leg. Put your right hand behind your body and turn your waist to the right. Return to the starting position. Repeat on the other side.
	11:00	Doing Housework
		Do household chores in a relaxed way. Stay energetic and avoid strain injuries. You may play some music and follow the beat when doing housework (e.g. floor sweeping, hanging out the washing and window cleaning). Note: Keep your back straight when lifting heavy objects or sweeping the floor and brace up the pelvic floor when lifting heavy objects.
Afternoon	1:00	Lunch Time
	2:30	Taking a Break
		Simple Exercises You may do 30 minutes simple exercises after lunch everyday. Do muscle strengthening exercise on alternate days. Appropriate stretching exercises should be done beforehand. Purpose:  Strengthen your muscles, prevent osteoporosis and falls, and to help you stay fit and healthy.
		I. Stepping Exercise
		You may use a stable stool measuring about 5-6 inches in height as the step. Do stepping exercise for 15 to 20 minutes. To adjust the intensity and duration of exercise within your capability.
		II. Muscle Strengthening Exercise
		1. Upper Limbs
		Hold a dumbbell of 1 to 3 pounds (depending on your physical condition) with each of your hands and place your hands at the sides of your body. Raise left arm forward to the shoulder level. Return and repeat on the other side.
		2. Lower Limbs
		a. Stand behind a table or cupboard with your feet shoulder width apart. Hold the table or cupboard with your hands and bend your knees slightly. Shift your body weight backward without letting your knees extend beyond your toes. Return to the starting position and repeat.
		The following two sets of movements can help you improve your body balance and posture:
		b. Put both hands on a table or cupboard. Raise one leg to the side. Return to the starting position. Repeat with the other leg.
		c. Put both hands on a table or cupboard. Keep the front sole(s) of your leg(s) on the floor and raise your heel(s). Return to the starting position. Repeat with both legs or the other leg.
		The following three sets of movements can help you prevent low back pain:
		3. Back
		Lie on the back with knees bent. Lift your hips until it is away from the floor. Return to the starting position and repeat the movements.
		4. Abdomen
		Lie on the back with knees bent. Tighten your abdominal muscles. Raise your upper body (shoulders and back away from the floor) until you can touch your knees with both hands. Return to the starting position and repeat the movements.
		III. Lower Back Stretching Exercise
		Lie on the back with knees bent. Swing both legs to the right and hold the posture for 10 to 30 seconds. Return to the starting position. Then swing both legs to the left and hold the posture for 10 to 30 seconds. Repeat 2 to 4 times.
	4:00	Taking Care of Children
		Exercises for Neck and Shoulders
		I. Neck Stretching Exercises
		1. Look forward. Turn your head slowly to the right. Return to the starting position, and turn your head slowly to the left.
			2. Look forward. Lower your head slowly to the right. Return to the starting position, and lower your head slowly to the left.
		II. Shoulder Mobility Exercises
		1. Lift shoulders, lower them, and then rotate them forward 10 times.
			2. Lift shoulders, lower them, and then rotate them backward 10 times.
Evening	6:00	Preparation of Dinner
		Pelvic Floor Muscle Exercise Tighten and brace up the pelvic floor muscles (imagine you are stopping the flow of urine); holding it for 3-5 seconds ; then relax and repeat for 5 times. Purpose: Strengthen pelvic floor muscles, and prevent uterine prolapse and incontinence. (After consulting medical professional, the exercise can be further progressed. For example, holding for 10 seconds, then relax and repeat for 10 to 15 times) .
	9:00	Time to Relax
		Take 3 to 5 deep breaths when you are having a warm bath/shower. Purpose: Reduce fatigue and relieve stress and to help you to improve sleep quality.

Physical Activities and Energy Expenditure 

For a woman weighing approximately 60 kg, the energy expended by doing the below listed physical activities for 30 minutes are as follows:

(The information given above is for reference only.  The actual amount of energy expended is determined by factors such as intensity as well as duration of an activity and the physical fitness, skill level, gender, age, body weight of an individual.)

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